Comparing Nutrients in 7 ounces Crackers, saltines, low salt (includes oyster, soda, soup)VS Broccoli

Macros Ratio

Protein Fat Carbs

Crackers, saltines, low salt (includes oyster, soda, soup)

19%

72%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Crackers, saltines, low salt (includes oyster, soda, soup)vs Broccoli

29%835kcal

Energy

2.33%67.5kcal

835 kcalvs67.5 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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18%17.6g

Fat

0.76%0.73g

17.6 gvs0.73 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12.4%3.97g

Saturated Fat

0.71%0.23g

3.97 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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54.2%0.87g

Omega 3

7.8%0.13g

0.87 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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42.3%7.2g

Omega 6

0.57%0.097g

7.2 gvs0.097 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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113%148g

Carbohydrate

10%13g

148 gvs13 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.08%4.4g

Sugars

4.65%3.37g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

4.4 gvs3.37 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.63%0.46g

Fructose

1.86%1.35g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

0.46 gvs1.35 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.46g

Glucose

%0.97g

0.46 gvs0.97 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

%0.2g

0 gvs0.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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15%5.75g

Fiber

13.6%5.16g

5.75 gvs5.16 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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33.7%19g

Protein

10%5.6g

19 gvs5.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Crackers, saltines, low salt (includes oyster, soda, soup)vs Broccoli

0%0μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

0 μgvs61.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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101%1.2mg

Vitamin B1

11.7%0.14mg

Thiamine

1.2 mgvs0.14 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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50.5%0.66mg

Vitamin B2

18%0.23mg

Riboflavin

0.66 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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65%10.4mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

10.4 mgvs1.27 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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19%0.94mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.94 mgvs1.14 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.16%0.12mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.12 mgvs0.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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69.5%278μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

278 μgvs125 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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7.44%0.18μg

Vitamin B12

0%0μg

Cobalamin

0.18 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

197%177mg

Ascorbic acid

0 mgvs177 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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15%2.22mg

Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

2.22 mgvs1.55 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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25.5%30.6μg

Vitamin K

168%202μg

Phytomenadione or phylloquinone

30.6 μgvs202 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, saltines, low salt (includes oyster, soda, soup)vs Broccoli

23.6%236mg

Calcium

9.33%93mg

236 mgvs93 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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34.4%0.31mg

Copper

11%0.097mg

0.31 mgvs0.097 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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127%10mg

Iron

18%1.45mg

10 mgvs1.45 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12%49.6mg

Magnesium

9.92%41.7mg

49.6 mgvs41.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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72.3%1.66mg

Manganese

18%0.42mg

1.66 mgvs0.42 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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31.5%220mg

Phosphorus

18.7%131mg

220 mgvs131 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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42.3%1437mg

Potassium

18.4%627mg

1437 mgvs627 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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23%12.7μg

Selenium

9.02%4.96μg

12.7 μgvs4.96 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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26%393mg

Sodium

4.37%65.5mg

393 mgvs65.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.8%1.63mg

Zinc

7.4%0.81mg

1.63 mgvs0.81 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.22%8g

Water

4.8%177g

8 gvs177 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) vs Broccoli:

Crackers, saltines, low salt (includes oyster, soda, soup) have 8.6 times more Vitamin B1, 2.8 times more Vitamin B2, 8.2 times more Vitamin B3, 2.2 times more Vitamin B9, more Vitamin B12 and 1.4 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 2.9 times more Vitamin B6, more Vitamin C and 6.6 times more Vitamin K than Crackers, saltines, low salt (includes oyster, soda, soup).
Both Crackers, saltines, low salt (includes oyster, soda, soup) and Raw Broccoli have similar amounts of Vitamin B5 per 7 oz.
Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw Broccoli have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Crackers, saltines, low salt (includes oyster, soda, soup) vs Broccoli:

Crackers, saltines, low salt (includes oyster, soda, soup) have 2.5 times more Calcium, 3.2 times more Copper, 7 times more Iron, 4 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Potassium, 2.6 times more Selenium, 6 times more Sodium and 2 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 22.2 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
Both Crackers, saltines, low salt (includes oyster, soda, soup) and Raw Broccoli have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Crackers, saltines, low salt (includes oyster, soda, soup) have 12.4 times more Energy, 23.9 times more Fat, 17.6 times more Saturated Fat, 6.9 times more Omega 3, 74 times more Omega 6, 11.2 times more Carbohydrate, 1.3 times more Sugars and 3.4 times more Protein than Raw Broccoli.
Both Crackers, saltines, low salt (includes oyster, soda, soup) and Raw Broccoli have similar amounts of Fiber per 7 oz.
Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Crackers, saltines, low salt (includes oyster, soda, soup)VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)BroccoliVS Crackers, saltines, unsalted tops (includes oyster, soda, soup)Crackers, saltines, low salt (includes oyster, soda, soup)VS Boiled BroccoliBroccoliVS Boiled Broccoli

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Comparing Nutrients in 7 ounces Crackers, saltines, low salt (includes oyster, soda, soup)VS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: